Even if you are on the right track, you’ll get run over if you just sit there.
– Will Rogers
Warm-up (WU): Run 15 minutes, gradually ramping up intensity. Put in a few 30-second accelerations faster than your race pace.
Main Set (MS): Plan on running between 2-5 one-mile repeats. Start the first mile at your 5k pace and then get faster with each repeat. You should finish well below a 5k pace on the final interval.
If you normally do an 8-minute mile pace over a 5k-time trial, your mile splits for this WOD might look something like 8.00, 7.40, and 7.15. Dig deep on the last one. You just might surprise yourself!
Cool down (CD): Jog to help get some of the lactic acid out of your legs and then stretch.
A dynamic warm-up should be used to get you read for a workout of this intensity.
WOD Intensity Scores
*1 = least intense, 5 = most intense
Why Spartan Race WOD?
Because they are committed. Because they are hungry not to just show up and get through a Spartan Race, but they are hungry to show up and dominate the clock with a peak performance. Spartan Race is here to help you achieve your fitness goals.
As always, take the WOD as a general outline to best meet your current fitness and goals. We can’t dial into every Spartan’s workout schedule. Use these suggested WOD’s as a starting point to develop your own Spartan training regiment.
Please, always consult a medical professional before beginning or performing any of these workouts.